Wod Blog

WOD 3 Rounds for time: 10 Muscle-ups, 20 Sumo deadlift high pulls 95/65.   Mobility WOD Monday! Proper setup for the Sumo deadlift high pull.

WOD 3 Rounds for time: 400 Meter run, 30 Wall balls 20/14, 20 Jumping pull-ups.

WOD 8 Minute AMRAP:3 Hang snatch 115/75,3 Toes-to-bar,6 Hang snatch 115/75,6 Toes-to-bar,9 Hang snatch 115/75,9 Toes-to-bar12 Hang snatch 115/75,12 Toes-to-bar15 Hang snatch 115/75,15 Toes-to-bar. Keep adding 3 reps until time expires.  

WOD 15 Minute AMRAP: 10 Deadlifts 185/125, 10 Bar facing burpees, 10 Box Jumps 24/20.

WOD For time: 1000 Meter row, 100 Double Unders, 1 Mile run. Attention:  We want to get a group together (or several groups) for the Ragnar trail relay race in Zion the weekend of May 13th-14th of 2016.  The race entry fee is $140 per person and there is 8 people on a team.  We … Read more

WOD Triangle Couplet 15-10-6 Reps of: Thrusters 165/115, Bar muscle-ups.

WOD 10 Rounds for time: 10 Right arm Russian Kettlebell swings 53/35, 10 Left arm Russian Kettlebell swings 53/35, 100 Meter sprint Attention:  Congrats to Torrey as the Winner of the CrossFit Games Board!!  Mobility Wod Monday.Eliminate Energy Leaks During Kettlebell Swings!

WOD 12 Minute AMRAP: 10 Over head squats 95/65, 30 Unbroken double-unders, 25 meter run for every break during the double-unders.

WOD Only two wods on Friday@ 9 and 10 am. We will still have kids classes! 4 Rounds of: 1 Set of sprints, 150 Foot sled push 300/225, 1 Set of sprints.

WOD For time: 40 Calorie row, 30 Ghd sit-ups, 20 Cleans 225/155, 30 Ghd sit-ups, 40 Calorie row. Attention: On Friday there will be a holiday schedule with only a 9 a.m. and 10 a.m Wod!